5 Days in the gym. Day 3
Goal
For people who have been in the gym for a while, and they want to continue improving their muscle mass. Each muscle group will be trained once a week. It must be combined with a balanced diet and cardiovascular program at least 2 days a week 30-45 min. Day 2: Legs and abs.
Smith Machine Squat
4 sets
60 sec rest
Dumbbell half squat
4 sets
60 sec rest
Seated Leg Press
4 sets
60 sec rest
Seated machine leg extension
4 sets
60 sec rest
Romanian Deadlift
4 sets
60 sec rest
DUMBBELL LUNGES
4 sets
60 sec rest
STANDING BARBELL CALF RAISE
4 sets
60 sec rest
V-Sit up
3 sets
30 sec
Wheel rollout
3 sets
15 reps
30 sec rest